Wednesday 10.14.2015

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Minute 1 – Toes to Bar x 6-12 repsMinute 2 – Handstand Walk x 10-15 meters(or Handstand Wall Runs if you don’t have handstand walks yet)Minute 3 – Double-Unders x 40-50 reps(or Double Under Practice x 40 seconds)B. Complete as many rounds and reps as possible in 9 minutes of:6 Pull-ups (Advanced: 3/2 Muscle Ups)9 Push Presses (115/75)12 Box Jump Overs (24/20")C. Three sets of:Hollow Hold x 45-60 secondsRest 45 secondsReverse Snow Angels x 15-20 reps (slow and controlled)Rest 45 seconds

"COMPETITION"

A. Every two minutes, for 6 minutes (3 sets):Power Jerk x 1 repImmediately followed by…Every two minutes, for for 6 minutes (3 sets):Split Jerk x 2 reps(pause for 2-3 seconds in the receiving position after the second rep)Immediately followed by…Every two minutes, for for 6 minutes (3 sets):Split Jerk x 1 repB. Six sets of:Bench Press x 2 reps @ 90-95% of last week’s 3-RMRest 90 secondsC. Complete as many rounds and reps as possible in 5 minutes of:10 Deadlifts (315/225 lbs)15 Strict Handstand Push-UpsD. Three sets, with no rest, of:Banded Hamstring Curls x 30 repsBanded Glute Bridges x 30 repsBanded Lateral Leg Raises x 15 reps each leg

"ENDURANCE"

10 Minute Assault Bike @ 50%Rest 1 minute8 Minute Assault Bike @ 60%Rest 1 minute6 Minute Assault Bike @ 70%Rest 1 minute4 Minute Assault Bike @ 80%Rest 1 minute2 Minute Assault Bike @ 90%Rest 1 minute1 Minute Assault Bike @ Max Effort